I Can Do Hard Things

Out and back to round about

TT: 1:09:00

AP: 8:43

10:01, 9:24, 9:05, 8:52, 8:32, 8:02, 7:54, 7:40

It was definitely colder this morning, but I didn't feel cold thanks to my warm clothes (I think I need to buy more!!). It took me awhile to get moving and get into a comfortable groove. After a looong warmup, I decided to push the pace on the way. It felt forced and not very fluid.

I am going to have a small jump in mileage this week....40 miles!! I hope to stay there until mid December and make sure that it feels comfortable. And no injuries!

TT:  1:07:00

AP:  9:34...nice recovery run

I had to run on the home TM because hubby was out of town.  It definitely wasn't as bad as last time and I didn't have as many aches after.  I think I need to relearn how to run properly on it.  One of the many bad things about running on a TM, it having to blow my nose all the time.  I know it is gross, but I find snot rockets way more convenient when I run on the road.  I went through a half a box of kleenex this morning.

3x

walking lunges

10 ball squats

60 sec plank LLL

 

1x (ran out of time to finish the other 2 sets)

20 push ups

50 calf raises

 

Quick stretch and foam roll

TT: 1:09:00

AP: 8:37

Workout on the home TM

Warm up: 3 miles at 9:31

4 mile tempo: 2 miles at 8:27, 1 mile at 8:13, and the last mile I kept bumping the speed up.

Cool down: 1 mile at 8:34

When I do tempo runs on the road, I feel like I can go a lot faster. But today, I felt maxed out on the TM. Even the 9:31 warm up felt harder than running on the road. Though it wasn't as fast as a road run, it was still a good effort.

This TM running is throwing me for a loop!

I have a daughter who is also giving me a run for my money. It is a good thing I love her cause I don't really like her right now.

TT: 1:09:00

AP: 10:00

9:41, 9:42, 10:03, 10:03, 9:59, 10:11, 9:16

I met up with Jeanine and Audrey this morning for an easy run. Jeanine just ran SGM and has started over with her training since she just had a baby.

This mornings run was painfully slow. Audrey was breathing so hard and I could tell she was struggling. I don't think she runs a lot in between our runs together. Jeanine was fine.

We had a good conversation though and it was really warm! I think will invite Audrey on shorter runs or run a few miles before I meet her. I'm not sure she can handle these longer runs yet. A for effort though and getting her out the door.

Walking lunges

60/60/60 planks

LLL

Stretch

I met my SIL up Provo Canyon this morning.  She is fast and knew she would push me hard from the start.  I did this run back on October 10 alone and was anxious to see if there was improvement since then.  

The run up the canyon seemed to take forever and I felt the incline.  I took a GU at mile 5.  I went to start my watch again and it had lost satellite and I couldn't get it going.  I was totally frustrated because I wanted to compare splits from the last time I did this run.  So I reset the whole thing, but it took 2.5/3 miles to get going again.  So I estimated on those missed mile splits.  Grrrrr.....

I felt good on this run, but I could tell I was working hard.  I was definitely breathing hard by the end and my legs were tired.  It was windy up there today!

Today               Oct 10  

TT:1:23:00         TT:  1:25:26

AP:  8:18            AP:  8:32

9:06                   9:12

8:49                   8:57

8:45                   9:04

8:44                  9:02

8:45*                   9:00

8:31 *                 8:31

8:01*                  8:01

7:55                  7:40

7:50                  8:04

7:36                  7:47

 

When I got home, I changed clothes and headed downstairs.  I was freezing so it felt good to get moving and warm up.  My arms are very sore now.  This is the end of my 3 week cycle and will start my rest week on Monday.  I'm still feeling really good about how my training is going.  I didn't have any major aches this week and count that as a blessing.

3x

10 side to side lunges (funny...whenever I do the first set of these, my hips and knees always pop....and they always feel better after!)

10 ball squats

10 single leg hamstring lift

50 calf raises

60/60/60 planks

15 supermans

10 front row (not side row)

10 shoulder cross over

10 front raise

10 overhead press

10 butterfly

10 skull crusher

 

Long stretch and foam roll.   Time for a nap!